1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 times through * Focus on footwork and finishing the pull
2. Strength
Heavy Single Snatch (10-12 minutes)
3. Workout Prep1 set:100m Row (at workout pace)5 Push Ups
Build to a heavy single Squat Snatch(10-12 minutes)* rest as needed between lifts *
14 CAP
2 Rounds
RX
35 Sit Ups | RX+ GHD
30/24 Cal Bike | RX+ Ski
25 KBS (50/35) | RX+ 70/35
20 Lunges | RX+ KB Lunges
16 CAP
RX1750/1500m Row*Every 2:00 (including 0:00) perform 12/10 Push Ups
RX+2000/1750m Row15/12 Push Ups
Target time: 9-11 minutes
2000/1750m RowEvery 2:00 (including 0:00) perform 20/15 Push Ups
1 min couch stretch (each side)1 min twisted cross (each side)30 sec bicep stretch on wall (each side
Open up your adductors for more squatting choices